Why Iron is Essential for Optimal Athletic Performance
- Julian Simpson
- Jan 23, 2024
- 2 min read
Why Iron is Essential for Optimal Athletic Performance
Iron is an ESSENTIAl mineral
The MAIN TASKS of iron are carrying oxygen in the haemoglobin molecules in red blood cells and in myoglobin in muscle cells.
Other important roles of iron are DNA synthesis and energy metabolism
Signs of Iron Problems
Symptoms of fatigue, reduced concentration and impaired physical performance can occur, mainly due to the lack of oxygen to all the cells in the body , including those of working muscles during exercise
Lets talk about iron deficiency in athletes
It's something not to be alarmed with, iron deficiency in athletes is normal. Athletes are prone to iron deficiency as there is increased losses of iron during training caused by micro ischemia, hemolysis and sweating
Woman are more prone to deficiency due to menstrual bleeding
When to take iron
Research shows that iron absorption after exercise in the morning is better when compared to the afternoon and at a rested state
High doses of VITAMIN D could PREVENT a decline in iron levels as a consequence of training
Research showed VITAMIN B12 was useful in helping with hemoglobin levels
Treatment of Iron Deficiency
For athletes, its recommended that food rich in Vitamin C can increase iron absorption and Polyphenols foods can inhibit iron absorption ( found in coffee, tea and certain plants)
Iron supplementation for the improvement of physical performance should be undertaken with caution because of the possible increased hepcidin response as a result of increased iron levels
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Reference
Life (Basel). 2023 Oct; 13(10): 2007. Published online 2023 Oct 2. doi: 10.3390/life13102007 PMCID: PMC10608302 PMID: 37895389
Iron Status and Physical Performance in Athletes
Andrea Solberg1 and Håkon Reikvam2,3,* Ryland Morgans, Academic Editor and Dave Rhodes, Academic Editor
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